Filthy Fifty-ish

For time: 
50 Box jumps (16 inches?) (3 septs)
50 Strict Pull-ups
50 Jumping lunges
50 Tuck-ups
50 Arch-ups
50 Jumping Air squats
50 Burpees 

Score: 13:42

Running out of body weight workouts to do, then this one popped up. The original Filthy Fifty has kettlebell swings and Double under but I modified this version to accommodate what I had.

This workout was exactly as expected, painful at times, slow on the pull-ups and jumping lunges, but fantastic bodyweight workout I was able to squeeze in before the kids got up and the tempter got too hot.

3 Part Day

A) Handstand walking practice (15 minutes)
B) 3 Rounds for time:
500-meter run
21 Wall balls (15lbs)
18 Kettlebell snatches (1 pood)
15 Burpees over the Kettlebell
C) Durante’s Core:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 second Hollow Hold
1-minute rest between rounds

Score: A) walked over the 35lbs plates three times
B) 16:29
C) Finished Durante’s core unbroken for the first time

Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.

Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.

Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.

Workout Buddies

I waited too long to get my workout in and this is what happens. The kids want to play, and I just want 15 minutes. Normally I include them in whatever I’m doing for the first few minutes. Then to move the evening along I sit them down and bribe them with raisins or a show.

7 Rounds for time:
15 Cals on the Air Bike
30 Tuck-ups

Score: 14:12

I’m still trying to avoid weights due to my back. I needed something quick, easy and sweaty. This workout was a great combination and taxed a muscle group that is currently not sore. Plus I could jump on the Air bike and go.

My Go to Workout

When I only have about 15 minutes and want a hard sweaty workout. This one never fails.

For time:
25 Man Makers (1 pood Per hand)

*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.

Score: 9:36

Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.

5 rounds for quality
10 Hollow rocks
10 V-ups
10 Tuck-ups
10 second Hollow hold
30 second rest

This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.